Aerobic describes an increase in oxygen
supply to the bloodstream due to cardio-vascular training;
unlike anaerobic such as stationery weight-lifting. “Aerobics”
bring music, dance (Mambo, Jazz, Modern) or sport specific movement
(Boxing, Step-training, Soccer) and fundamental fitness movements
Aerobic can vary in
difficulty and time. Warming up joints and muscle groups is
essential to effective training and to alleviate potential injury.
Low impact always keeps one foot on the ground while high impact
includes jumps and high kicks. The goal is to raise heart rate
and body temperature to remove unwanted toxins or fat and build
lean muscle mass.
Start with arms crossing
in front of heart to pump more blood to extremities (arms, legs).
Benefits circulation. Basic warm-up, especially for aerobics,
step side to side, turn head to right and left, then lower ear
to the shoulder on each side and tuck chin to chest and roll
up. Shoulder rolls forward and backward. Pull stomach into lower
back by bending upper body, hands on knees.
Flex foot in front (toes up), heel down.
Take slight lunge
forward, the heel of the backleg down stretches Achilles tendon.
Only now should one begin lifting arms over the head or moving
torso side to side.
Adding a “step”
increases cardio-vascular training by a great percentage and
firm calves, quadriceps, hamstrings and “buns” for
total body conditioning.
Bringing heels to the ground lengthens
muscles rather than shortening them. Feel heart rate going up?
Be sure not to lower your head under your heart as you may feel
light headed or faint.
Graduated kinetic movement
can be described as first bringing one foot in front of the
other in a cross-over style, then bringing the knee to hip level
and lastly, straightening the leg in a kick to hip level.
Marching or back lunges tone legs and lower
Cool down the body by once again bringing arms in a
crossing movement under the shoulder line or side lunges. Sit-ups
and push-ups are good to add to the end of your routine. When
doing sit-ups, keep the lower back on the floor with elbows
out to the side and knees bent in a 45 degree angle. Crunches
are shorter lifts that focus purely on tightening the stomach
muscles to the lower back. Include friends and family to appreciate
the joy of music and motion.
Other CROSS-TRAINING activities: aerobics
- cycling - horse-riding
- martial arts
- powerwalk - running
- sailing - scuba-diving
- skating - strength-training
- hydra-fitness - yoga